Interval training can be a very effective way for you to increase sports performance, improve endurance, lose weight faster, and make your workouts more interesting.
The benefits of interval training include the following:
- more calories burned in a shorter amount of time
- increased motivation due to variety and less boredom
- improved neuromuscular coordination
- better-trained slow- and fast-twitch muscles
- increased tolerance to lactic-acid buildup
- increased aerobic and anaerobic threshold (aerobic capacity)
- improved ability of the body to use fat as fuel
Many of my clients are already accustomed to interval training since we use it in our weekly workouts. But some people suffer from a lack of stamina or endurance in the gym. Working out at the gym isn't enough for the average person to develop that stamina and improve their overall fitness level. But it can be developed on your own time, outside of the gym, in conjunction with your gym workouts.
At this point you may be asking, what is interval training? Basically, interval training consists of bursts of high-intensity training alternating with periods of lighter activity to recover. It utilizes repeated cardiovascular work intervals performed at intensities above your typical exercise levels.
Interval training should be preceded with a warm-up of at least 5-10 minutes, and followed by a cool-down of at least five minutes.
Here's one example: Cycle at a comfortable pace for 4 minutes, then -- while maintaining constant speed -- increase intensity for 30 seconds to 1 minute by adding resistance. Repeat this cycle for 30 minutes.
Here's another example for runners: Go hard for three minutes (beginners, make the pace just a little faster than your easy pace). Take two minutes at an easy pace. Go two minutes hard, one minute easy. Go one minute hard, three minutes easy. Cool down with five minutes at an easy pace.
Make no mistake; interval training is challenging, and even difficult. But it is not an every day activity; interval training should be performed just 1-2 times a week for most people, allowing two days to recover between interval days. You can, however, exercise at a lower intensity on your recovery days.
If you are not used to interval training, lactic acid in your muscles will most likely increase and accumulate quickly at 50 to 55% of your maximal aerobic capacity, also known as heart rate reserve (HRR). If you are highly conditioned, your threshold may not occur until 80 to 85%. When you accumulate too much lactic acid, you will have difficulty breathing and will be unable to continue exercising at the same intensity. You will need an active recovery period to accelerate lactic acid recovery and help prevent possible muscle cramping and stiffness.
An interval ratio of 1:3 is typically reasonable and sufficient. In other words, if the high intensity interval is 1 minute, then you might need 3 minutes at a lower intensity level to actively recover. Try to lower your heart rate to 50%-60% of maximum (cardio comfort zone), or steady state, before repeating an interval.
A highly conditioned person should work at 80-85% of HRR for three to five minutes before recovering. Such a person may only need a recovery period of 1-to-2.
Interval training should be challenging, yet enjoyable. Use common sense. If you need more time to recover after a work interval, give yourself more time!
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The Total Balance page provides information on health, fitness, diet and nutrition. It is intended to help you improve your wellness and everyday living, specifically through the means of regular exercise and healthy eating.
Sean is a freelance writer in Los Angeles. He has been working in the health and fitness business for a decade; training, teaching, lecturing, and consulting.
Sean is a freelance writer in Los Angeles. He has been working in the health and fitness business for a decade; training, teaching, lecturing, and consulting.
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